Ingredients Descriptions and Photos - Asparagus: An All Creatures American International Vegetarian Vegan Recipe - cruelty free, gourmet, recipes, lifestyle, food, appetizer, appetizers, beverage, beverages, bread, breads, roll, rolls, cake, cakes, breakfast, lunc

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Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
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"Let no animal die that we may live!"

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Ingredients: Descriptions and Photos
Asparagus

(Asparagus) The parts of the asparagus that we eat are the sprouts. Once the asparagus sprouts begin to branch out, the stems become very woody, and actually will grow into a plant that looks like a little tree with small flowers and red berries. Select asparagus that is firm, bright green, and still tender (not soft) at the bottom and not dried out. The thickness of the stem will vary from 1/4 - 3/4 inch in diameter at the base. The thicker ones have a tendency to get somewhat woody at the base, but the flavor is the same. It will store in the refrigerator for a few days, but we usually try to eat it no more than two days after purchase. When ready to use, before removing the market's rubber bands from the bunch, we cut off about 1/2 inch from the bottoms. See our asparagus recipe directory for helpful suggestions. Also see the nutritional chart below.

Asparagus, cooked, boiled, drained

NDB No: 11012

Nutrient	Units	Value per 100 grams of edible portion	Sample Count	Std. Error	.5 cup ------- 90 g	4 spears (1/2" base) ------- 60 g
Proximates
Water	g	92.20	2		82.980	55.320
Energy	kcal	24	0		21.600	14.400
Energy	kj	100	0		90.000	60.000
Protein	g	2.59	2		2.331	1.554
Total lipid (fat)	g	0.31	2		0.279	0.186
Ash	g	0.66	2		0.594	0.396
Carbohydrate, by difference	g	4.23	0		3.807	2.538
Fiber, total dietary	g	1.6	0		1.440	0.960
Minerals
Calcium, Ca	mg	20	32	0.538	18.000	12.000
Iron, Fe	mg	0.73	34	0.052	0.657	0.438
Magnesium, Mg	mg	10	33	0.413	9.000	6.000
Phosphorus, P	mg	54	32	1.552	48.600	32.400
Potassium, K	mg	160	33	8.751	144.000	96.000
Sodium, Na	mg	11	33	9.316	9.900	6.600
Zinc, Zn	mg	0.42	33	0.014	0.378	0.252
Copper, Cu	mg	0.112	33	0.004	0.101	0.067
Manganese, Mn	mg	0.152	32	0.005	0.137	0.091
Selenium, Se	mcg	1.7	15	0.359	1.530	1.020
Vitamins
Vitamin C, total ascorbic acid	mg	10.8	1		9.720	6.480
Thiamin	mg	0.123	1		0.111	0.074
Riboflavin	mg	0.126	1		0.113	0.076
Niacin	mg	1.082	1		0.974	0.649
Pantothenic acid	mg	0.161	1		0.145	0.097
Vitamin B-6	mg	0.122	1		0.110	0.073
Folate, total	mcg	146	4	8.000	131.400	87.600
Folic acid	mcg	0	0		0.000	0.000
Folate, food	mcg	146	4	8.000	131.400	87.600
Folate, DFE	mcg_DFE	146	0		131.400	87.600
Vitamin B-12	mcg	0.00	0		0.000	0.000
Vitamin A, IU	IU	539	1		485.100	323.400
Retinol	mcg	0	0		0.000	0.000
Vitamin A, RAE	mcg_RAE	27	1		24.300	16.200
Vitamin E	mg_ATE	0.380	0		0.342	0.228
Lipids
Fatty acids, total saturated	g	0.071	0		0.064	0.043
4:0	g	0.000	0		0.000	0.000
6:0	g	0.000	0		0.000	0.000
8:0	g	0.000	0		0.000	0.000
10:0	g	0.000	0		0.000	0.000
12:0	g	0.001	1		0.001	0.001
14:0	g	0.001	1		0.001	0.001
16:0	g	0.064	1		0.058	0.038
18:0	g	0.004	1		0.004	0.002
Fatty acids, total monounsaturated	g	0.010	0		0.009	0.006
16:1 undifferentiated	g	0.001	1		0.001	0.001
18:1 undifferentiated	g	0.009	1		0.008	0.005
20:1	g	0.000	0		0.000	0.000
22:1 undifferentiated	g	0.000	0		0.000	0.000
Fatty acids, total polyunsaturated	g	0.136	0		0.122	0.082
18:2 undifferentiated	g	0.129	1		0.116	0.077
18:3 undifferentiated	g	0.007	1		0.006	0.004
18:4	g	0.000	0		0.000	0.000
20:4 undifferentiated	g	0.000	0		0.000	0.000
20:5 n-3	g	0.000	0		0.000	0.000
22:5 n-3	g	0.000	0		0.000	0.000
22:6 n-3	g	0.000	0		0.000	0.000
Cholesterol	mg	0	0		0.000	0.000
Phytosterols	mg	24	1		21.600	14.400
Amino acids
Tryptophan	g	0.025	0		0.022	0.015
Threonine	g	0.072	0		0.065	0.043
Isoleucine	g	0.095	0		0.086	0.057
Leucine	g	0.113	0		0.102	0.068
Lysine	g	0.123	0		0.111	0.074
Methionine	g	0.025	0		0.022	0.015
Cystine	g	0.031	0		0.028	0.019
Phenylalanine	g	0.061	0		0.055	0.037
Tyrosine	g	0.041	0		0.037	0.025
Valine	g	0.100	0		0.090	0.060
Arginine	g	0.121	0		0.109	0.073
Histidine	g	0.040	0		0.036	0.024
Alanine	g	0.122	0		0.110	0.073
Aspartic acid	g	0.301	0		0.271	0.181
Glutamic acid	g	0.425	0		0.383	0.255
Glycine	g	0.084	0		0.076	0.050
Proline	g	0.138	0		0.124	0.083
Serine	g	0.099	0		0.089	0.059

USDA National Nutrient Database for Standard Reference, Release 15 (August 2002)

The above recipe is in keeping with God's creation intent (Genesis 1:29-31): 'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food. And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so. God saw all that he had made, and it was very good.' (NIV) Let no animal suffer or die that we may live! (d-16)

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